Workout 7/1/16

Phase: Stability & Endurance

Workout 1

Focus: Back with Legs

Programmed by: Coach Jesse Frank

Cardio:

60% @ Flat 2 min

70% @ Flat 2 min

80% @ Flat 2 min

70% @ Low 2 min

80% @ Low 2 min

90% @ Flat 1 min, 70% @ Flat 1 min, repeat x 3

80% @ Med 2 min

60% @ High 3 min

90% @ Flat 1 min

70% @ Med 1 min

80% @ Low 1 min

90% @ Flat 1 min

100% @ Flat 1 min

Strength:

(Legs x 5 sets, Back x 10 sets)

* split group (group A: suspension, group B: Light/Med)

Group A

2-3 x Rounds / 6 min (Legs x 2 sets, Back x 2 sets)

Inverted Row x 15

Pistol Squat x 15 each

Group B

2-3 x Rounds / 6 min (Legs x 2 sets, Back x 2 sets)

Back Fly x 15

Overhead Squat x 15

3 x Rounds (Back x 6 sets)

Pull-up Hold or Inverted Row Hold x 45 seconds (15 sec rest)

Superman Rocker Hold x 45 seconds (15 sec rest)

Plank Hold x 45 seconds (15 sec rest)

Tabata Bottom to Bottom Squats(Legs x 1 set)

Jump/Speed/or Air Squat x 20 seconds

Squat Hold x 10 seconds

Repeat 6-8 x Rounds